suffer from Diabetes But staying mostly indoors? Inactive or Seductive lifestyle It can be harmful to everyone’s health, but it can be deadly for people with diabetes. According to a study published in the journal Diabetes and Metabolic Syndrome on Sedentary Lifestyle and Body Composition in Type 2 Diabetes, a Inactive lifestyle An increase in trunk and body fat percentage and appendicular skeletal muscle mass and BMD of the spine, femoral neck, hip, and total body may account for the increase in T2D patients. Excessive sitting may increase the risk of diabetes in the first place because it is associated with changes in the body’s metabolism, including insulin resistance. (Also read: (Diabetes: Bedtime Rituals That Can Help Manage Blood Sugar)
High blood sugar can damage the heart. KidneysEyes, feet and nerves must be controlled. Blood sugar levels To avoid serious health problems. Staying active and exercising regularly is one of the most effective ways to keep your blood sugar under control. If you are someone who doesn’t get much chance to get out, be active and exercise, then you should consider exercising from the comfort of your home.
“Regular exercise can help increase metabolism and therefore reduce insulin resistance and increase insulin sensitivity. Increased insulin sensitivity means that your cells can use the available sugar in your blood more efficiently. Can use. Different types of exercise are available for all age groups and different interests. It is recommended that you check your blood sugar level regularly before and after exercise. Gym for Exercise or the park and so they can start with a few simple exercises at home to beat diabetes,” says Dr Priyanka Khanna (PT), Lactation Consultant and Women’s Health Physiotherapist, Cloud Nine Group of Hospitals, Punjabi Bagh. New Delhi says.
Dr. Khanna recommends 10 simple exercises for diabetics that they can easily do at home.
1. A light walk or brisk walk at home
You can walk around the house or on the terrace for 20 to 30 minutes daily. You can do it continuously or in intervals according to your ability. You can gradually increase the intensity by adding stair climbing to your daily routine.
2. Static cycle
You can ride a stationary bike at home which will help you burn calories and body fat while increasing your cardiovascular endurance. It also simultaneously helps strengthen your lower body muscles and hence builds endurance.
People who love music can choose dancing as a way to burn fat and burn calories. Dancing is an excellent form of aerobic exercise. You can choose from a variety of dance styles, from zumba, jazz, belly dancing, salsa, etc. You can also follow YouTube videos to make it easy at home.
4. HIIT (High Intensity Interval Training)
It involves short bouts of high-intensity exercise alternating with low-intensity recovery periods. With this form of exercise, you burn more calories in less time. Here’s a small example of this 10-minute workout:
• 10 long jumps
• 20 push-ups
• 30 squats
• 40 chair dips
• 50 climbers
Yoga is a beautiful and effective form of exercise that incorporates low-impact movements, breathing exercises and self-awareness. It is a safe exercise for all age groups. You can start with Suryanamaskar to stretch the whole body and do repetitions like cardio followed by Anolom Vellum, Brahmari, Kapil Bhati and other breathing techniques.
6. Weight training
Weight and strength exercises help build muscle and burn calories. You can do these exercises with free weights or machines or water bottles or your own body weight like planks, side planks, best holds etc.
Pilates is a good exercise for improving core strength and balance. It involves contraction of the abdominal and lower back muscles, flowing movement patterns that are precise and a steady and controlled breathing. It focuses more on improving muscle tone and posture.
It’s a great activity that gets you out in the sun and gets lots of vitamin D and involves lifting, digging, bending, stretching all muscle groups. Having your own garden at home can also help you eat organic fruits and vegetables grown at home to keep you healthy.
9. Callisthenics exercises.
These are strengthening exercises that use body weight and are performed at varying levels of intensity. Some examples are pull-ups, dips, push-ups, chin-ups, jump squats, burpees, skipping etc. These target the major muscle groups and can easily be done at your home.
10. Resistance band exercises.
Different colors of resistance bands are available according to intensity level. As a beginner you can start with low resistance and gradually increase it depending on your endurance. Different parts of the body can be strengthened and targeted using resistance bands.